Les Mills RPM 56 is a high-energy indoor cycling workout release known for its driving soundtrack and low-impact, high-intensity cardio. Originally released around 2012, this specific edition features a mix of pop, dance, and alternative tracks designed to guide riders through hill climbs, sprints, and flat terrain. Music & Tracklist
The workout is set to a curated playlist of about 40 minutes, including: Track 1 (Pack Ride): Drive By – Train Track 2 (Pace): LaserLight – Jessie J ft. David Guetta Track 3 (Hills): Charlie Brown – Coldplay Track 4 (Mixed Terrain): Crush On You – NERO
Track 5 (Intervals): Ya Mama (Push The Tempo) [Moguai Remix] – Fatboy Slim & Moguai Track 6 (Speed Work): Apollo Road – ATB & Dash Berlin Track 7 (Mountain Climb): Everybody Talks – Neon Trees
Track 8 (Ride Home): You Are The Best Thing – Ray LaMontagne Track 9 (Stretch): 93 Million Miles – Jason Mraz Where to Find It
Since this is an older release, it is primarily available through resale markets or specialized fitness platforms:
Resale Sites: You can often find original DVD and CD sets (which include choreography notes) on platforms like eBay and Mercari.
Music Playlists: Full playlists for RPM 56 are available on Spotify for those who want to recreate the ride on their own.
Video Clips: Short movie clips and masterclass previews can be found on YouTube to get a sense of the choreography and energy.
Watch these movie clips from RPM 56 to see the choreography and intensity in action: RPM 56 movie clips BODY BIKE International YouTube• Aug 17, 2012
Les MIlls - RPM 56 - playlist by Patrice Ducourtioux | Spotify
Title: The Perfect Storm: Analyzing the Athleticism and Energy of Les Mills RPM 56 les mills rpm 56
Introduction In the world of boutique fitness, few programs have maintained the longevity and global appeal of Les Mills RPM. A staple of the spinning community, RPM is known for its "ride to the rhythm" philosophy, combining high-intensity interval training with a motivating soundtrack. While every quarterly release brings new choreography and music, certain iterations stand out as defining moments in the program’s evolution. Les Mills RPM 56 is one such release. Released as part of the quarterly update cycle, RPM 56 is widely regarded by instructors and enthusiasts alike as a masterclass in athletic programming. It represents a harmonious blend of driving musicality, rigorous cardiovascular demand, and the distinct "team sport" atmosphere that defines the best indoor cycling experiences. This essay explores the structure, musicality, and enduring legacy of RPM 56, illustrating why it remains a benchmark for the franchise.
The Musical Landscape The success of any Les Mills release hinges on its soundtrack, and RPM 56 delivers a tracklist that is both eclectic and relentlessly energetic. Unlike releases that rely heavily on pop anthems, RPM 56 leans into a grittier, more athletic soundscape. The mix features a blend of high-octane rock and remixes that drive the heart rate up not just through volume, but through tempo and intensity. A standout element of the release is how the music dictates the terrain. In the "Mixed Terrain" track, the playlist shifts dynamically, requiring riders to adjust their body position and cadence rapidly. This connection between audio and physical output creates a state of flow; the riders are not merely exercising to music, they are moving with the music. The soundtrack avoids the trap of being background noise, instead acting as the primary engine that pulls the class through the grueling 45-minute journey.
Structural Choreography and Athletic Challenge Structurally, RPM 56 is celebrated for its athletic rigor. The release follows the classic RPM blueprint: a warm-up, pace setting, hill climbs, mixed terrain, interval training, and a final push. However, RPM 56 distinguishes itself through the intensity of its peak moments. The "Hill Climb" track in this release is particularly notorious. It demands significant resistance, forcing riders to engage their glutes and hamstrings in a way that simulates a steep, outdoor ascent. The choreography here is simple but punishing—riders are encouraged to find a "heavy" gear and sustain it, testing their mental fortitude as much as their muscular endurance.
Furthermore, the Interval track serves as the cardiovascular centerpiece. The structure of RPM 56’s intervals is designed to spike the heart rate and force a recovery in short windows. This reflects the latest in sports science regarding High-Intensity Interval Training (HIIT), maximizing calorie burn and improving metabolic conditioning. The release does not pander to the "party on a bike" vibe that some cycling classes adopt; instead, it demands focus. The cues focus on breathing, core stability, and power output, reinforcing the idea that this is a serious athletic endeavor.
The "Team" Dynamic and Emotional Connection Perhaps the most defining characteristic of RPM 56 is the emotional arc constructed by its creators, particularly within the "Free Spin" and final "Peak" tracks. Les Mills programming often emphasizes the collective energy of the room, but RPM 56 elevates this concept. The choreography in the later tracks frequently involves "attacks"—hovering out of the saddle—which require the collective synchronization of the entire class. When executed correctly, the visual of thirty riders moving in unison creates a powerful sense of community.
The "Peak" track provides a euphoric release following the exhaustion of the intervals. The music swells, and the choreography allows for a final sprint that feels triumphant rather than punishing. This emotional payoff is crucial to the RPM formula. It ensures that participants leave the studio with a sense of accomplishment that transcends the physical metrics of watts or heart rate. In RPM 56, this journey is plotted perfectly; the valley of fatigue is deep, but the summit of the final track is high enough to make the struggle worthwhile.
Conclusion In conclusion, Les Mills RPM 56 stands as a testament to the power of well-crafted fitness programming. By balancing a gritty, motivating soundtrack with scientifically backed interval structures, it achieves the difficult balance of being accessible to newcomers while challenging for elite athletes. It strips away unnecessary complexity in favor of pure, athletic riding, fostering a communal atmosphere where the collective energy of the group drives individual performance. While new releases continue to roll out quarterly, RPM 56 remains a fan favorite and a "go-to" for instructors looking to deliver a tough, cohesive, and emotionally satisfying ride. It is not merely a workout; it is a perfect storm of rhythm and resistance.
Les Mills RPM 56 is a classic release from the fourth quarter of 2012, known for its high-energy music and challenging "mountain-style" intensity. Workout Overview
This release follows the standard 45-minute RPM format, simulating a variety of terrains: Intensity Peak:
The intensity builds significantly in Track 5 and stays high through Track 7. Catering to All: Les Mills RPM 56 is a high-energy indoor
The choreography is designed to be accessible for beginners (with helpful options in Tracks 5–7) while still providing a grueling workout for regulars. Standout Moment:
Track 6 is often cited as the musical highlight of the release. Tracklist & Music
The playlist features a mix of early 2010s hits and intense club tracks: Song Title Jason Derulo LaserLight Jessie J ft. David Guetta Mixed Terrain Charlie Brown Crush On You Speed Work Ya Mama (Push The Tempo) Fatboy Slim (Moguai Remix) Mountain Climb Apollo Road ATB & Dash Berlin You Are The Best Thing Ray LaMontagne 93 Million Miles Jason Mraz Key Training Tips Resistance:
Track 7 (Apollo Road) is the "big mountain" finish; ensure you have enough gear on to feel the heavy climb while maintaining the rhythm.
For newcomers, instructors often suggest completing the first four tracks and gradually adding more each week to build stamina.
This guide covers the tracklist, the coaching "nuggets," the specific technical challenges of this release, and the energy profile for each track.
Arcade Fire’s Ready to Start is a frantic, driving indie-rock powerhouse. In RPM 56, this is the "Long Hill." The resistance comes on heavy again, but the BPM stays high. The unique factor here? The downbeat. The song has a constant eighth-note pulse. Instructors would use it to coach "round strokes"—pulling up on the pedals. By the time Win Butler screams, "Now you're knocking at my door," your quads are barking. This track separates the casual riders from the regulars.
If you survived the mountain and the speed track, your body is empty. Now comes Punching in a Dream by The Naked and Famous. This track is anxiety set to a synth beat. The Race segment in RPM 56 is a series of "attack sprints"—15 seconds on, 15 seconds off, repeated four times, followed by a seated climb. The song’s ethereal falsetto versus the chaotic, distorted chorus mirrors the ride perfectly: "I am punching in a dream..." (sprinting). "...Nothing is what it seems." (struggling to breathe). This is the make-or-break track. Finishing this means you have earned the cooldown.
Song: Kickstarts (Extended Mix) – Example Time: ~5:00
The Goal: Very fast, seated sprints with high resistance for short bursts. This is where RPM differs from Sprint. Coaching Nuggets: Track 4: Mountain – The Sufferfest Arcade Fire’s
Song: I Need Air (Digital Dog Remix) – Magnetic Man ft. Angela Hunte Time: ~5:30
The Goal: Simulate the final kilometer of a road race. All or nothing. Coaching Nuggets:
Les Mills RPM 56 is a 56-minute indoor cycling (spinning) workout from Les Mills’ RPM program. It’s structured around timed tracks with varied intensity: climbs, sprints, intervals and recovery. The class combines upbeat music, coach cues, and resistance/ cadence changes to build cardiovascular fitness and lower-body strength.
From an instructor’s perspective, RPM 56 is a double-edged sword.
The Good: It is technically robust. There is no "fluff." The music drives the ride perfectly. For a coach who wants to work on form—keeping hips back, shoulders down, core engaged—this release is a textbook.
The Bad: The intensity is linear. It gets harder and harder and never lets up. Modern releases have "recovery bubbles." Release 56 does not. If you have a class of new riders, they will cry. If you have a class of veterans, they will thank you.
The Legend: Many gyms that still run "Retro RPM" nights specifically request release 56. It is often used as a "Challenge" ride (e.g., "Can you survive the RPM 56 Mountain?").
| Track | Name / Focus | BPM range | Key coaching cues | |-------|--------------|-----------|--------------------| | 1 | Warm-up – "Same Feeling" (Lissie) | 80–100 | Gradual resistance build, leg mobility | | 2 | Climb – "Shadows" (The Midnight Beast) | 70–90 | Add resistance, seated climb, steady power | | 3 | Pace – "Awooga" (Calvin Harris) | 120–130 | Flat road, aerobic threshold, breathing control | | 4 | Sprint – "Louder" (DJ Fresh feat. Sian Evans) | 140–160 | Short explosive sprints + standing starts | | 5 | Recovery – "Skin & Bones" (Civil Twilight) | 90–100 | Light resistance, spin easy, heart rate drop | | 6 | Climb 2 – "Wires" (Neon Trees) | 80–95 | Seated + standing climb, heavy resistance surges | | 7 | Speed – "Starry Eyed" (Ellie Goulding – Jakwob remix) | 130–150 | Long flat sprints, high cadence control | | 8 | Jumps/Intervals – "I Can't Stop" (Flux Pavilion) | 140–155 | Seated/standing jumps, short power bursts | | 9 | Cool-down – "Fix You" (Coldplay) | 60–80 | Stretch, breathe, reflect |
Note: Music may vary by region due to licensing; original masterclass used these tracks.